Advanced Strength:

Conditioning (Same for Classic and Advanced):

Notes: These squats are taken from the ground. If 70% is too heavy or the athletes 1RM is not known, try to pick a weight where 5 reps will be possible each time the bar is cleaned.

Cool down:

3 rounds (not for time):15 GHD Sit ups15 Good mornings (bar)

Adorable.

“It is men of action who most commonly possess the discipline and character required for both genius and success. At Crossfit, doing trumps thinking, and training teaches us more about performance than reading, and experimenting reveals more than comparing theories. That is why we find ourselves disproportionately graced by the company of intelligent and successful men and women” – Greg Glassman